Metabolism: Can You Actually Boost It for Weight Loss?

Many say, “I cannot lose weight since I have an inefficient or slow metabolism”. Several studies have proven that people can lose weight when calories are limited. Still, everybody will have a different metabolism, and some people are slower than others. In this article, you know how to boost your metabolism.

Metabolic rate

The term “metabolic rate” refers to the amount of energy (calories) you consume throughout your day just to maintain your body’s working, your heartbeat as well as your breathing,for instance. It’s often referred to as the resting or basal metabolic rate.

Scientists have determined accurately how many calories obese and healthy individuals burn when lying down or sitting comfortably. The payoff of these studies has proven that people who are overweight use more energy to maintain their bodies’ performance. 

This is due to larger bodies, more muscles, and larger internal organs. Therefore, those who are overweight have a greater energy level than they think.

Do you have the ability to alter your metabolic rate when you think it’s slow?

  • There are several methods to raise your metabolism. The composition of your body influences the rate of metabolic basal. Muscle tissue requires more incredible energy than fat tissue, and people with more significant muscle (or “lean”) tissues will experience higher metabolic rate.

  • This means that you can boost your metabolism by working out more to burn calories, reduce fat, and increase the amount of lean tissue you have. Include full muscle strength as well as light weights in your training. Don’t eat without exercise.

  • This is especially important as we age as we gain muscles and fat while losing muscles. This is why the metabolism rates in the basal zone tend to decline with time.Many products, supplements, and even foods claim to increase the metabolism and reduce fat. The majority of these claims are not proven.

  • Certain chemicals, including caffeine and nicotine, have a slight effect. However, the improvement in metabolism could be coupled with a rise in heart rate, as well as other adverse effects that aren’t advised to treat overweight.

What are the conclusions of the Diet?

Evidence suggests a diet with minimal or a habitual skipping meal of s could cause a decrease in metabolic rate basal. The basis of this mechanism is that it has evolved to defend against hunger. When a person is starving, he utilizes the majority of calories they can get from food and drinks by protecting the fat stores; instead, he uses muscles or lean tissue to grant it the energy it requires to continue functioning. 

This results in a boost in muscle mass, lowering the metabolic rate, meaning that the body needs fewer calories to continue to function while weight loss slows. This is an excellent option if you’re experiencing a crisis. However, if you’re trying to lose weight, it’s not going to do much to benefit to shed that extra weight.

The excellent ways to prevent the metabolic rate of your body from rising very quickly to high level.

  1. Eat regular, well-balanced meals.

  2. Don’t skip meals, and eat a healthy, protein-rich breakfast.

  3. There has been some speculation that foods with a spicy flavor and green tea may improve metabolism. However, there’s not suitable evidence to suggest these foods solely for metabolism.

Metabolic Rate and Weight Loss

The rate of your metabolism naturally slows down when you’re losing weight. It’s not because you’ve lost muscle. It’s because your body is carrying less weight, which means it requires fewer calories. Simply put, there’s much less to take down the stairs or go to the grocery store, and since your body doesn’t necessarily have to use the same effort as it used to, it can now survive on fewer calories.

It’s essential to remember that although the following methods have been found to be effective in raising efficiency, your personal metabolism rate is still dependent on the individual factors that define you. These aren’t the fastest way to improve your metabolism, so you must apply various lifestyle modifications.

If you want to read more about metabolic rate and weight loss, click here:

How can you speed up your metabolism?

  1.  Eat sufficient protein

  • Your diet plays a crucial aspect in your metabolism. Incorporating 25-35 grams of protein with high quality in your meals will help you maintain your blood sugar levels after eating and help support muscles, which use 80 percent of the glucose absorbed by the meal.

  • Additionally, protein can completely satisfy you and will make you feel fuller longer after you consume a healthy quantity. A few examples of high-quality proteins include turkey, chicken, beef, fishing, Greek yogurt, and cottage cheese. If you want plant-based protein, try tofu, edamame or tempeh, beans and lentils or quinoa.

  • Protein requires more calories to process and digest than fats or carbohydrates. This is also known as the thermogenic effect of food. Regarding protein, 25-30% of the calories in protein are utilized to raise digestion and metabolism, as opposed to 5-10% for carbohydrates and 0-3% for fat.

  • Caffeine can also be beneficial to metabolism, as it increases fat oxidation rate and the thermogenic impact of food. But, it may raise the amount of glucose in your blood and, in some people, could cause negative consequences such as a rise in the heart rate and anxiety or GI discomfort.

  1.  Strengthening training

  • As stated, muscle is the primary regulator of glucose. As we’ve said, muscles are the most powerful controller of sugar. Therefore, gaining and maintaining the body’s lean mass is among the most efficient ways to increase your metabolic rate. 

  • Muscle tissue is highly metabolically active. More muscle means more calories burnt at rest and improved glucose control. It is recommended that adults engage in exercises that strengthen the muscles of all major muscle groups (legs and back, hips, abdominal and shoulders, chest and arms) at least 2 days a week.

  • Training for strength increases metabolism directly by using glucose for fuel during exercise and increasing glucose in the blood for as long as two days after. 

  • In particular, a training program that utilizes progressive increasing intensity gradually or difficulty so that the body adjusts and gets stronger (e.g. lifting heavier weights or increasing the number of repetitions completed)assists in the building and maintenance of muscle mass, which boosts the metabolic rate. 

  • Make sure you are doing functional exercises that focus on many muscles, like lunges, squats and deadlifts. It’s accurate to utilize your weight, weights that you can use, as well as exercise bands, to bring off these complex movements against machines. Also, you can use a weighted exercise backpack for a leisurely walk. This is a very effective exercise known as rucking.

  • Vigorous activity throughout your working day can help maintain your metabolism.

  1. Get quality sleep

  • A good night’s sleep is linked with healthier metabolic health. One night with less than 6 hours of sleep could affect glucose control the following day. It can cause you to consume more and eat more nutritious comfort foods.

  • A good night’s sleep isn’t as easy as it sounds. However, here’s an easy method to increase sleep  by getting into bed earlier. Even if you cannot get to sleep immediately, taking your time in bed could boost your total amount of sleep.

  • It could also increase the amount of time you spend in REM sleep when your metabolic rates are higher. 

  1.  Reduce stress

  • Stress can alter metabolism in many ways, most notably by releasing hormones and changes in behavior and eating patterns. Stress triggers the release of cortisol, a stress hormone that causes the breakdown of muscles to make energy and slows down metabolism over time.

  •  Stress can also trigger changes in the hormones that regulate appetite, leptin and ghrelin. This makes it challenging to choose food items that are nutrient-friendly. This could also alter the balance of your energy and metabolism.

  • You must control stress to minimize its adverse effects on your metabolism and overall well-being. The most effective ways to deal with stress include yoga, exercise, meditation, speaking to your family and friends, spending time in the natural environment, and turning off the notifications on your mobile.

  1. Drink plenty of water and reduce your intake of alcohol

  • Maintaining a healthy level of hydration is essential to ensure a healthy metabolism among the excellent methods to remain well-hydrated is drinking suitable water. 

  • Adults should drink 2.7 Liters of water for women and 3.7 Liters for men per day as a guideline. Still, the body’s size, activity level and environment temperature can alter the recommended amount for your body.

  • Alcohol is a liquid; it will not aid in hydration. It’s the opposite. Alcohol provides the body with 7 calories per kilogram, which does not include the carbohydrates naturally found in wines, beers and sugars in mixers, which can adversely impact your blood sugar levels. 

  • The body isn’t able to conserve alcohol and therefore prioritizes the metabolism of alcohol at the expense of slowing the process of metabolism of fats and carbohydrates.

Benefits of boosting your metabolism

  1. Achieving better metabolic health could help you manage your weight and lower the chance of contracting chronic diseases like heart disease and diabetes.

  2. Improvements in metabolic health have been linked with improved energy levels, energy concentration, appetite control and better sleep. 

  3. Your metabolism is affected by many aspects like your genes, age, mass and level of activity. Begin by following the tips in this article to establish healthy habits to boost your metabolic rate.

  4. While diet plays a significant part in the health of your metabolism, it’s only one situation. It’s essential to think about other factors, including the effects of stress and exercise.


In conclusion, there are a number of ways to improve your metabolic health, even though genetics and age play a role. While fad diets and quick fixes may promise a magical boost to your metabolism, long-term healthy habits are the most effective way to increase your metabolism and improve your overall health. 

This includes eating a balanced diet with plenty of protein, strength training to build muscle, getting enough sleep, managing stress, staying hydrated, and limiting alcohol intake. These practices can help you not only lose weight but also keep it off and reduce your risk of chronic diseases.